Warm-Up
3 Rounds:
12 Calorie Rows
12 Russian Swings
6 Down-Ups
Strength
Deadlift
5 rep @ RPE 6
5 rep @ RPE 7×3
Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 3 sets of 5 repetitions.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
32-24-16- 8
Calorie Row
Kettlebell Swings, 53#/35#
16-12-8
Toes to Bar
Variation B:
For Time:
32-24-16-8
Down-Ups
Hand Release Push-Ups
V-Ups
Workout Tip
Every movement diminishes after each round. Kettlebell swings should be completed in 3 sets or less. Scale as needed.